Fewer Calories Mean Less Weight

From Medscape:
News Author: Shelley WoodCME Author: Charles Vega, MD, FAAFP

Because weight loss is so important to many of us, myself included, and, I am unable to provide a link to this article, (it is for members only), I decided to include the article, in its entirety for your review:

March 2, 2009 — It may be one of the most commonsense observations ever to be validated in a diet study: people lose weight if they eat fewer calories, regardless of where those calories come from [1]. That's the upshot of a two-year study by Dr Frank Sacks (Harvard School of Public Health, Boston, MA) and colleagues, published in the February 26, 2009, issue of the New England Journal of Medicine.

After two years, 811 overweight adults randomized to one of four heart-healthy diets, each emphasizing different levels of fat, protein, and carbohydrates, showed similar degrees of weight loss. On average, patients lost 6 kg in six months, but gradually began to regain weight after 12 months, regardless of diet group.

According to Sacks, the research should help quell some of the debate — fostered by decades of research and fad diets — over what types of foods should be emphasized to produce weight loss.
"Research has looked at whether carbohydrate is more satiating than fat, or whether protein is more satiating than carbohydrates, or whether overeating fat puts more fat in the belly than overeating carbohydrates, etc," Sacks explained. "So what's concerned colleagues of mine on the nutrition guideline panels in the past is the possibility that if we say that a 40% fat diet is okay, that maybe that would lead to weight gain. But where this study is going to be helpful is in saying 40% fat, 20% fat, it doesn't matter. If people can maintain a calorie deficit no matter what type of diet they were on, they're going to lose weight."

Sacks, who is incoming chair of the American Heart Association's (AHA) Nutrition Committee, acknowledged that nutrition advice in the past has worried too much about fat in the diet. "I'm very concerned that we maintain the focus on calories and keep the focus off percent calories from fat," he said.

Another important, if unsurprising, finding from the study was that people who regularly attended counseling sessions over the two-year study were significantly more likely to lose weight.

The findings should remind physicians to hammer home the importance of losing weight. "Physicians really should, visit after visit, keep encouraging patients to eat a heart-healthy diet that they can stick with, that will help them lose weight, and try to get them involved in some kind of support group or to see a dietitian," Sacks said.

Commenting on the study for heartwire, Dr Robert Eckel (University of Colorado Health Sciences Center, Denver) said he wasn't surprised by the study findings. "I think you can lose weight in a number of different ways, and this study simply affirms that people who are successful are the people who adhere to a program. . . . Ownership, by the patient, of the weight-loss program is what proves successful, not the type of diet you chose."

Diet Details

The diets tested in the study included the same types of foods, but in different proportions, and were tailored to patients such that overall calorie consumption was reduced by approximately 750 calories per day, with each diet including a different macronutrient composition:

High-fat, average protein: 40% fat, 15% protein, 45% carbohydrate.

High-fat, high-protein: 40% fat, 25% protein, 35% carbohydrate.

Low-fat, average protein: 20% fat, 15% protein, 65% carbohydrate.

Low-fat, high-protein: 20% fat, 25% protein, 55% carbohydrate.

Participants were advised to exercise for at least 90 minutes per week, at a moderate level, and were offered counseling sessions every eight weeks, with group sessions held weekly or biweekly over the course of the study.

In all, 80% of subjects completed the trial, and 14% to 15% of subjects managed to lose at least 10% of their initial body weight. Subjects randomized to different groups reported similar degrees of satisfaction, hunger, and satiety. All the diets reduced risk factors for diabetes and cardiovascular disease at six months and two-year follow-up. At the two-year mark, the low-fat diets and the highest carbohydrate diet fared better than the high-fat diets and low-carb diet in terms of reducing low-density lipoprotein (LDL) cholesterol. By contrast, the lowest carbohydrate diet improved high-density lipoprotein (HDL)-cholesterol levels more than the highest carbohydrate diet. All of the diets produced slight improvements in blood pressure and decreased the number of patients with metabolic syndrome. All, with the exception of the highest carbohydrate diet, decreased fasting serum insulin levels.

External and Internal Motivators

An editorial accompanying Sacks et al's study applauds the duration of the study and the low dropout rate but takes a dimmer view of the weight loss achieved in the study and the ability of dieters to adhere to their diets over time [2]. "Even these highly motivated, intelligent participants who were coached by expert professionals could not achieve the weight losses needed to reverse the obesity epidemic," Dr Martijn B Katan (VU University, Amsterdam, the Netherlands) writes. "The results would probably have been worse among poor, uneducated subjects. Evidently, individual treatment is powerless against an environment that offers so many high-calorie foods and labor-saving devices."

Sacks, speaking with heartwire, defended what he insisted was "clinically meaningful" weight loss in his study, emphasizing that many people achieved far greater losses than the average figure. Eckel, by contrast, was less sanguine, pointing out that an average weight loss of 3.5 kg at two years represents the best-case scenario, since real-life interventions rarely live up to the research setting.

Katan, however, argues that "like cholera, obesity may be a problem that cannot be solved by individual persons but that requires community action." He cites a French study that profoundly reduced obesity rates in children by having everyone in the town commit to getting children to eat less and move more, building sporting facilities and playgrounds, giving cooking workshops to families, creating walking itineraries, etc.

"It is an approach that deserves serious investigation, because the only effective alternative that we have at present for halting the obesity epidemic is large-scale gastric surgery," he writes.
In response, Sacks said simply that community wide changes won't absolve individual responsibility. "It's two factors. There's what each person puts into his or her mouth, and there's what's out there for people to choose to put in their mouths."

The National Heart, Lung, and Blood Institute and the General Clinical Research Center, National Institutes of Health, supported this study. Drs. Sacks and Katan have disclosed no relevant financial disclosures. A complete description of other disclosures for the other study authors is available in the original article.

Many adults have tried to lose weight through low-carbohydrate diets in the past several years, and there is some evidence that these diets may be more effective than traditional low-fat diets. In a study by Samaha and colleagues, which was published in the May 22, 2003, issue of the New England Journal of Medicine, a low-carbohydrate diet was associated with greater weight loss among a small cohort of obese patients with a high rate of diabetes or the metabolic syndrome. In addition, the low-carbohydrate diet was associated with superior results in serum triglyceride levels as well as insulin sensitivity among participants without diabetes. The 2 dietary interventions were similar with respect to their effects on levels of total and LDL cholesterol.The current study compares the efficacy of reduced-calorie diets featuring different macronutrient profiles.

Study Highlights

Study participants were between the ages of 30 and 70 years and had a body mass index of 25 to 40 kg/m2. Individuals with diabetes, unstable cardiovascular disease, or who were judged to have poor motivation on screening interviews were excluded from study participation.
All study diets included 8% or less of the total calories from saturated fat, at least 20 g of fiber daily, and 150 mg or less of cholesterol per 1000 kcal. All diets restricted baseline individual participants' daily caloric intake by 750 kcal.

Participants were randomly assigned to 1 of 4 diet groups. The macronutrient contents of these diets were as follows:

20% fat, 15% protein, and 65% carbohydrates (low-fat, average-protein)

20% fat, 25% protein, and 55% carbohydrates (low-fat, high-protein)

40% fat, 15% protein, and 45% carbohydrates (high-fat, average-protein)

40% fat, 25% protein, and 35% carbohydrates (high-fat, high-protein)

Blinding was maintained by the use of similar foods for each diet.
Participants attended 3 group sessions for diet counseling per month during the first 6 months of the trial and then every 2 weeks from 6 months to 2 years. Individual counseling sessions were held every 8 weeks.

The goal for physical activity was 90 minutes per week for all participants.
The main outcome of the study was the change in body weight at 2 years, particularly comparing low-fat vs high-fat and low-protein vs high-protein diets. Researchers also followed waist circumference, participant satisfaction with diet, and laboratory markers of cardiovascular risk.
811 adults underwent randomization, and 80% completed the 2-year trial. Baseline characteristics were similar between the randomly assigned groups. The mean age of subjects was 51 years, 64% of the study cohort were women, and 79% were white. The mean body mass index was 33 kg/m2, and the mean waist circumference was 103 cm.
Weight loss at 2 years was similar in the 4 diet groups. Mean weight loss among participants in the 25% and 15% protein groups was 3.6 and 3.0 kg, respectively. The mean weight loss among subjects in both the low-fat and high-fat groups was 3.3 kg.

The level of carbohydrate in the diet did not significantly affect weight loss.
Waist circumference decreased by approximately 4 cm in all study groups.
Most weight loss occurred in the first 6 months of the trial. After 12 months, all groups, on average, slowly regained weight.

At 2 years, 14% to 15% of participants in each diet group had lost at least 10% of their baseline body weight.

Low-fat diets were associated with greater reductions in LDL cholesterol levels, whereas the lowest-carbohydrate diet promoted higher HDL cholesterol levels. All diets reduced fasting serum insulin levels, and blood pressure decreased modestly with all diet interventions.
Craving, fullness, and scores for hunger and diet satisfaction were similar among diet groups at 6 months and at 2 years.

Attendance at group sessions strongly predicted weight loss at 2 years.
7% of participants experienced severe adverse events. There was no difference among diet groups in the rate of severe adverse events.

Pearls for Practice

A previous study found that a low-carbohydrate diet was superior to a low-fat diet in weight loss, serum triglyceride levels, and insulin sensitivity. However, total cholesterol and LDL cholesterol levels were similar between groups.
In the current study, macronutrient concentrations of reduced-calorie diets did not significantly affect the amount of weight loss, the reduction in waist circumference, patient ratings of satisfaction with the diet, or the rate of severe adverse events. Greater attendance at group sessions predicted higher degrees of weight loss.

Questions? Comments? Be sure to leave them below!

Thai Basal Chicken and Vegetable Stir Fry: Negative Calorie Food Recipes

Hey all, I am on a roll with the negative calorie food diet that I have been on. It is fantastic and I just created this delicious, fat burning recipe that is possibly one of the best I have ever tasted. Simple, delicious and fast, you and your family will LOVE THIS MEAL!

Thai Basal Chicken and Vegetable Stir Fry: Negative Calorie Food Recipe

New Take on Weight Loss

If you are tired of yo-yo dieting, Andrea Albright, a new author from Hubpages, has written an interesting article on weight loss that I thought I would share with you.

Healthy Weight Loss: 5 Easy, Pain-Free Tips For Natural Weight Loss

This is a great read for all you dieters out there. Hope you enjoy it and as usual, please be sure to leave a comment!

Weight Watchers Chicken Recipes

Are you currently trying to lose weight with Weight Watchers? Need some great tasting, simple dishes to try. Try these tasty Weight Watcher's chicken recipes from Maddie Ruud....Makes me hungry just thinking about them! Maddie is known for publishing some great low fat recipes and I know these are going to be sure hit for easy weight loss success! Let us know how you like them! Click HERE to view these delicious recipes now!

The Truth About the Flat Belly Diet

Flat Belly Diet: Just Another Diet Scam?

After the New Year, everyone is busy first making and then trying to keep from breaking their New Year's resolutions. It is no wonder then, that keyword searches for diet plans to assist individuals in reaching their goals are HOT, HOT, HOT as far as major search engines like Google and Yahoo are concerned. Topping the list of On Fire Topics and sparking the latest media frenzy is a new revolution in diet plans, a "breakthrough in medical science", the so-called Flat Belly Diet. Recently spotlighted on the Good Morning America show, the diet claims that frantic dieters can lose 15 pounds in 32 days and get a flat belly without ever doing a single crunch! The diet was developed by Editor in Chief, Liz Vaccariello and Nutrition Editor, Cynthia Sass, both of Prevention Magazine! Yes, you did hear me correctly! This supposed "breakthrough in medical science" diet was actually created by two MAGAZINE EDITORS!

The diet is fully detailed in a book for $31.95 plus offers an online support system, similar to Weight Watchers and the South Beach Diet. Wow, sounds like a great deal! But really, is it?

This article hopes to serve the purpose of reviewing the major claims of the Flat Belly Diet and will attempt to offer the conscientious consumer an alternative view on these claims, thus enabling them to make informed choices about whether this is a diet miracle, or just another contemporary, predator-style, marketing-friendly diet scam stalking it's next desperate, overweight prey!

Major Claim #1: Lose 15 pounds in 32 days.

Unfortunately, our current generation focuses on the dense desire for instant gratification! We want everything NOW, and sometimes even yesterday! It is no mistake, then, that brilliant advertising executives exploit this concept by marketing these "quick fix" types of diet plans, such as the Flat Belly Diet.

First and foremost, any diet plan that offers dieters a quick fix in losing weight is an absolute farce! While quick fixes may often result initially in rapid weight loss, this weight loss tends to be short term, consequently resulting in an even greater weight gain further down the line.

Additionally, physicians recommend that weight loss that is most beneficial for your body, your health, and will ultimately be easier to maintain is weight loss that occurs slowly, at a rate of about 2 pounds per week. Therefore, losing 15 pounds in one month's time, although an attractive concept is NOT HEALTHY!

Losing weight is such a simple matter, yet most individuals make it so difficult, especially when people are brainwashed by this "quick fix" mentality. It's a matter of a simple balancing act of diet, exercise and then maintaining your weight loss with your continued efforts. The bottom line is you must either eat less than you burn, or burn more than you eat! It is all about calorie intake vs. calorie expenditure, period!

Major Claim #2: MUFA at Every Meal

The Flat Belly diet claims that eating MUFA, or mono-unsaturated fatty acids at every meal is the key to their weight loss program. MUFA's include foods such as vegetable oils, nuts, seeds and some plant foods.

According to "Dietary Fat and Heart Health: in Search of the Ideal Fat", MUFA intake at the expense of Polyunsaturated Fatty Acids (PUFA) and saturated fatty acids, (SFA) does not actually counter the presence of dietary cholesterol very well and can lead to an actual increase in LDL/HLD ratio. A balanced SFA/MUFA/PUFA ratio, which is a blend of each type of fatty acids, is said to incorporate a better fatty acid balance than just MUFA alone. In general, their study found that a balance of 1:1:1 produced the best LDL/HDL ratio.

Major Claim #3: Get a Flat Tummy without any Crunches

So, let me get this straight? Lose weight and get a flat belly without any exercise? Wait a minute, it IS a miracle!

Come on folks, let's use our heads, here and think about this concept for just a minute. Bodybuilders will tell you that getting flat, six-pack abs is no easy task. It requires hard work and commitment. When you see a lean, muscular bodybuilder during a competition, their ripped, washboard stomachs are the result of intense dieting down during their pre-competition preparation. Furthermore, they do a great deal of abdominal exercises, along with additional cardiovascular and strength training as well.

In complete opposition to what the Flat Belly Diet leads you to believe, a flat belly does not magically occur with little or no effort. In order to achieve a sexy, flat tummy, regular cardiovascular exercise is required, along with strength training for the ENTIRE body, not just the stomach, and a healthy, low calorie diet. And sorry folks, you are going to have to do some regular sit ups to build those muscles. Losing belly fat without strengthening underlying abdominal muscles will only leave you with a soft, flabby tummy that looks like mush! So, contrary to what the Flat Belly Diet is telling you, it is just not that simple and will take some time and hard work.

Conclusion

According to USA Today, 65% of Americans are either overweight or obese! It is also thought that this rate will continue to rise to even greater alarming levels within the next few years. Quick fix methods of weight loss do not work. Long term efforts that focus on lifestyle changes have proven to be the best way to promote healthy weight loss that will be able to be maintained throughout one's lifetime!

The weight loss Industry will continue to prey on those desperate individuals who are looking for quick fixes in an attempt to solve a long term problem. It is up to each individual to educate themselves and not fall into the trap that these large corporations try to entice them into. This article hopes to open your consumer eyes ever so gently to this concept to assist you in defending yourselves against big business, corporate weight loss scams. The Flat Belly Diet, in this author's opinion, falls into this type of category, but you, the consumer, must judge for yourself!

Byetta and Type 2 Diabetes

I am sure most of you have seen the latest commercials on television advertising Byetta" (Exenitide) for Type 2 diabetes. Interesting to note, Byetta actually has its origin from the saliva of a Gila Monster, a venomous lizard found in the desert regions of the Southwestern United States and Northwestern Mexico. When studied, the Gila Monster was noted for going long periods of time without having to eat.This amazing lizard was found to produce a certain type of protein that slows down stomach emptying. What this means is that it stays full for prolonged periods of time. Humans are known to produce a similar type of protein, called GLP-1. Hence the new drug, Byetta was born, which is actually a synthetic form of GLP-1. Byetta comes in an injectable form, but it is important to note, it should NOT replace insulin therapy for those who require it.

Byetta was approved in the U.S. market as early as 2005 and in the two years since it has been on the market, it has not yet been hit with any controversial allegations regarding serious, detrimental side effects. Remember, the keyword here is: "YET"! Eli-Lily, the producers of the drug, have reported huge jumps in sales hitting the $164.8 million mark for its third quarter in 2007. Currently, they are working on an more advanced version of the drug, Byetta LAR, which is a long acting release formula in an effort to keep sales growing.

Benefits of Byetta include delaying stomach emptying, increasing a feeling of fullness and reducing glucagon release from the liver thereby lowering blood sugar. It may also help pancreatic cells that produce insulin live longer. Additionally, Byetta has been found to reduce both systolic and diastolic blood pressure and promote, in some cases, significant weight loss. For those patients studied, the ones who lost the most weight also had a reduction in triglycerides and an increase in their HDL's, (the good cholesterol). Overall, these effects can assist individuals with not only improving diabetic health, but also in reducing cardiovascular risk factors such as those associated with stroke and heart attack.

Of course, with any drug, there are side effects to consider and if they become bothersome, discuss this with your doctor. Your physician should also be advised of any other drugs that you might be taking that may react with Byetta, so always make sure you bring your full list of medications with you when you visit him/her.

Any drug that you take may cause a severe allergic reaction, Byetta included. If you develop hives, difficulty breathing, swelling of the face, lips, tongue or throat, this is considered a medical emergency and 911 should be called immediately. Other less severe side effects of Byetta include:

• Nausea
• Vomiting
• Heartburn
• Diarrhea
• Loss of Appetite
• Dizziness
• Headache
• Feeling jittery

It is important to also be aware of the signs of hypoglycemia that could be related to this medication. These are:

• Headache
• Confusion
• Irritability
• Sweating
• Rapid Heartbeat
• and in severe cases difficulty arousing and coma

Always keep a source of sugar with you if you begin to experience any of these symptoms, and be sure to teach family members these signs as well. If anyone that you live with is unable to arouse you, of course they should contact 911 immediately.

Remember it is important that you discuss Byetta or any other medication with your doctor prior to taking it!

Follow this link to view the latest Byetta commercial on hubpages:

http://hubpages.com/_vajs531wdt59/hub/Byetta-and-Type-2-Diabetes

On the lighter side, you want to get a good laugh read this one:

Man Boobs: What's a Guy To Do

Queen Latifah Celebrates Plus Size No More?

Have you heard the latest? Queen Latifah, 37 year old Oscar-nominated actress and singer, recent star of the hit musical Hairspray, has decided to join the ranks of Kirstie Alley and Valerie Bertinelli by signing on to endorse the Jenny Craig weight loss program! "We officially confirm that Queen Latifah will join the Jenny Craig program in January" Scott Parker, vice president of Jenny Craig told People Magazine. He added, "We are thrilled to have her support our mission of improving health by taking her first step toward achieving a healthier lifestyle." Does this mean she will no longer be celebrating her voluptuous, plus size figure? We hope not Queen! It is rumored that she will not be focusing on being a "smaller size," but will help promote lifestyle changes and healthy living! You go girl, we can't wait to see you on those Jenny Craig commercials!

Want a good laugh, read my latest hub on hubpages:The Laughter Diet

Why Do Fatty Foods Taste So Good?

This evening, I went to Marie Calender's for dinner. I am trying to watch my calories, so I ordered from the light and healthy menu plan. I had Atlantic Salmon with vegies. The waitress brought me a salad initially, as an appetizer and while I was eating it, I thought to myself how bland it tasted. Then, she brought me the Atlantic Salmon and it looked divine. However, instead of my ever favorite tarter sauce, rich and loaded with calories, she brought me some sort of vinagerette to dip the fish in and when I did so, I thought, YUKKKK!!!!!! So, as the blogger I have become, I started right then and there to write about my experience. Why, oh why, does blue cheese dressing and regular, fat-filled tarter sauce taste so much better than vinagerette dressing? I vowed that when I arrived home, I would do a little research and here it goes. Some people think that those tastes that we crave are "fundamentally wired in" to us, at least that is according to Dr. Zata Vickers, a food scientist at the University of Minnesota. Dr. Vickers believes that we are acutally programmed to LEARN to like certain foods, ultimately the bad ones. Studies have shown that when we are born, we have inherent likes for certain tastes, such as sweet, sour, bitter, salty and umami (the latest "5th taste" found in meat and broth). We are programmed to like the high fat foods as they are the ones most loaded with high caloric value. Dr. Vickers believes this goes back in history to when we were hunter-gatherers and as a matter of survival needed to focus on the most calorie-rich foods. The problem with this concept, however, is that food, for most of us, is no longer a scarce commodity. Think about it. What do you crave more, donuts or or broccoli?. Dr. Vickers believes that much of this is psychological and that we are conditioned to crave certain foods actually since childhood. "If you go to a birthday party that is a lot of fun when you are a kid what do they have? They have candy or some cake," said Vickers. Studies have proven that our liking for foods increase when they are paired with fun. Think about why McDonald's calls their kids meal a "Happy Meal" and puts a toy in the box. Dr. Vickers also believes that there is something we do wrong at the dinner table with our kids. When trying to get kids to eat vegetables, parents often say, "if you eat your peas you can have dessert." Dr. Vickers believes that "if you want your kid to like peas that is not a good thing to do at all." She feels that when we use rewards for eating better, we tend to like those healthy foods even less and like the reward food even more. So, what is the moral to the story? I believe that if we are to change our eating habits, we need to reprogram our tastebuds along with associating non-fatty foods with FUN! So, the next time you have a dinner party at your house, try cooking FAT FREE. Or, the next party for your kids, consider learning how to reduce the fat content when baking a cake, by trying a low fat, low calorie cake, such as this Lemon Pudding Cake or Low Fat Chocolate Cake. I bet your kids won't even know the difference and it will be much healthier for them in the long run! Learn to indulge yourself with healthy foods, to savor every bite of what is actually good for you! In time, just a few short weeks, your tastebuds will rejoice in the flavors that you have taught them to love!

Eating Oatmeal to Promote Weight Loss

Recently, before I went on my diet plan that I mentioned below, I was working in the ICU, and a co-worker and I were talking about dieting and weight loss. I was telling her that I felt rather bloated lately and that someone even asked me if I was pregnant! NOT A GOOD QUESTION TO ASK SOMEONE, FOLKS, BY THE WAY! Anyways, she started encouraging me to eat oatmeal to promote better overall health and regularity....so, I did. And now I want to share the benefits with you. Oatmeal is actually a really delicious way to help you lose weight. Research has proven that people who eat oatmeal with moderate exercise LOSE WEIGHT. Here are some added benefits of eating oatmeal daily:

1. Oatmeal is high in protein, about 7 grams per serving. Research has proven that protein helps to give you a feeling of fullness and also promotes lean muscle mass.
2. Oatmeal is high in fiber about 6 grams per serving. Fiber is important in maintaining regularity and also promotes weight loss. Fiber also gives you a feeling of fullness and satisfaction so you tend to eat less.
3. Oatmeal is an excellent source of whole grain. For overall health, you should have at least three servings of whole grains per day. Research has shown that those who eat a diet rich in whole grains tend to weigh less.

So, I have to say, I have been eating oatmeal now for breakfast every morning. I tend to like the flavored packets, they are quick, easy and taste great. I must say that I do feel more regular and less bloated since I have been doing this and it feels great! For more information about weight control, weight management tips and oatmeal, visit www.quakeroatmeal.com.

Lose Belly Fat and Get 6-pack Abs

Let's face it, belly fat is so unattractive. The fact of the matter is, a high waist circumference is associated with an increased risk for type 2 diabetes, dyslipidemia, hypertension, and Cardiovascular Disease. Improve your overall health by reducing your waist size and losing that nasty belly fat. If you want a tight, sexy stomach like the one seen here, then you should click below to find out the truth about how to get 6-pack abs. This is the number one abs program on the internet today. Lose that ugly belly fat by Clicking Here!

Lifestyle Modifications that Can Prevent Disease

Most of us do not make changes in our lives unless something prompts us to do so, perhaps an unexpected illness, accident or emotional upset. Let's face it, we do NOT like to change. We are comfortable where we are at! Right! Being a nurse and working in the ICU, I frequently encounter people when it is too late. For these individuals, disease process has set in and for many of them, lifestyle changes at this point are ineffective. As a nurse, I am also an educator. No matter how sick the individual is, they do not leave my ICU without education. Most of the time, it is on lifestyle modifications necessary to keep them from coming back to the hosptial. Ultimately, they must change their ways. Their old behavior is what brought them to the hospital in the first place: ie; smoking, drinking, overeating, sedentary lifestyle, you name it, they have done it and that is why they are flat on their backs having nurses clean them, turn them, suction them, whatever! The bottom line is, if they were able to make one or two small changes in their daily lives, it could dramatically improve their overall health and ultimately help to prevent future hospitalizations. So, with that said, let's review some lifestyle modifications that you can make to improve your health and prevent disease so that I don't have to see you in my ICU!

1. Stop drinking.....if you drink too much, either stop or cut down. Alcohol contributes to a long list of illnesses, including cirrhosis of the liver, esophageal varices, GI bleeding, ulcers, pancreatitis, depression, obesity, and the list goes on and on.
2. Stop smoking.....if you smoke, either stop or cut down. Smoking is another huge risk factor for many illnesses, including heart attack, stroke, peripheral vascular disease, emphysema, COPD, and yes, guys, I hate to tell you this, but IMPOTENCE. Stop smoking people, it smells bad and makes you really sick!
3. Increase your physical activity.....If you live a sedentary life, you need to GET MOVING NOW. Inactivity contributes to obesity which is a risk factor for disease, such as heart attack and stroke and diabetes. Inactivity makes you depressed and feel really bad about yourself. If you don't have time to exercise, then increase your steps or daily movements. You can do this in many different ways. Why not park in a spot farthest from the entrance to where you are going, and not waiting for the closest parking spot. Take the stairs instead of the elevator. Instead of sitting on the couch after work and watching TV, sit on the floor and watch TV while doing Yoga, or stretching. MOVE IT OR LOSE IT IS WHAT I AM TRYING TO TELL YOU FOLKS!
4. Once again, drink plenty of water. Take a bottle of water with you EVERYWHERE YOU GO, unless of course it is contraindicated. Water hydrates and flushes the body of all the junk we put into it. Water is a natural diuretic. Water increases your metabolism. Drink 8 eight ounce glasses per day for optimal health.
5. Eat a well balanced diet.....I am not saying go on a diet. I am saying if you drink soda, cut it out. Drink water instead. If you eat potato chips in front of the tube after work, try popcorn, unbuttered instead. If you eat 5 slices of pizza on pizza night, cut it down to 2. Include a combo of 5 fruits and vegetables in your daily diet. Don't binge eat. Eating 6 small meals a day increases your metabolism and actually helps you lose weight. Don't skip meals. Always eat breakfast. If you simply modify your diet, instead of going on one, you will be more apt to stick to your lifestyle changes and see better results in the long run.
6. Meditate daily.....take time for the emotional you! Take time to breathe, to enjoy the sunshine, each and every day. Even if it is only for 5 minutes, sit down, do some deep breathing exercises, stretch and just think about how grateful you are for being alive, for all of your blessings. DESTRESS yourself to a better you. For more tips on how to meditate Click Here!

Now, I guarantee you, if you follow the simple steps above to lifestyle modifications, you will change your life and I will not be seeing you in my ICU!

Fast Diet Weight Loss Plan to get you slim for the Holidays

If you are like me, you need to go on a diet before Christmas, just so you can fit into that slinky little holiday number you bought before you gained a few extra pounds! If you are interested in a quick, easy weight loss program then you need to try this one. With this simple program, you can lose 9 lbs every 11 days. This is no joke! I tried it and it works, and it is still working, and I plan to be in my skinny clothes by Christmas day. I have already dropped a dress size in the first 11 days! With this plan, gone are the low carb, low calorie, low fat diets. They just don't work. Instead, you will focus on fat loss and this diet teaches you just how to do that! Get slim for Christmas. Have more energy, be excited about life again when you see the new you emerge in just 11 days with this great, simple weight loss program.
Click Here!

Avoid Overeating for the Holidays

Well, folks, the holidays are approaching and we are all looking forward to the tasty delights that await us during those special holiday dinners. Maybe a delicious, savory honey glazed ham, sliced to perfection paired with golden, Gulliver Cream Style Corn and Sweet Potato Casserole will adorn your holiday table. Or perhaps you prefer a tryptophan loaded, Golden Brown Turkey filled with Roasted Chestnut Stuffing and tangy Orange Cranberry Sauce on the side. Whatever your pleasure may be, most of us ultimately overeat during the holiday season and end up gaining a few extra, unwanted pounds. To avoid having to commit to yet another weight loss program for the New Year, try these simple tips that will help you make better choices in the long run and avoid overeating for the holidays.

1. Whatever you do, don't starve yourself all day before attending your holiday dinner parties. This is a holiday no-no which will definitely cause you to overeat at the holiday mealtime. Make sure to eat a healthy, well balanced breakfast and lunch prior to attending any holiday party.
2. Drink plenty of H2O, (water that is folks). In fact, drink a full glass of water before sitting down to the holiday dinner. Drinking water gives you a feeling of fullness and also ultimately increases your metabolic rate. This will help you burn those extra holiday calories. It is recommended that you follow the 8x8 rule, meaning drink 8, eight ounce glasses of water per day.
3. Eat an apple before you sit down to your holiday meal. Studies have found that those who eat an apple before a meal consumed 187 fewer calories in comparison to those who don't. Eating an apple before your meal will also give you a feeling of fullness, which will help you to avoid overeating.
4. Exercise, exercise, exercise. Plain and simple, your weight is determined by how many calories you consume minus how many calories you burn. So, if you consume more calories, as is often the case during the holiday season, then simply exercise more to balance out the excessive caloric intake. Adding an additional 15 to 30 minutes to your exercise regime will not only help you avoid excess holiday pounds, but it will cause you to be more conscious about what you are putting into your body during the holiday season. We cannot say enough about exercise!
5. Take along healthy snacks to your holiday affairs. Yogurt, nuts, fruit, protein bars, whatever your favorite healthy snack may be, having a snack before the big, sit down can help you avoid extra or excessive portions.
6. Limit your alcohol consumption. Alcohol erodes your committment to portion control and making careful food choices. Alcohol adds calories to an already calorie-overloaded holiday dinner. If you must have a drink, then limit yourself to 1 and you will thank yourself in the long run. Remember, it is unsafe to drink and drive and it is also unsafe to drink and diet!

We all want to enjoy the holidays without the additional stress of worrying about gaining weight. RN Online hopes the above information will keep the holiday pounds off, and the holiday smiles abundant!